Tony Martinez, left, and Javier Garza, both of Houston, do up hill lunges as a part of their boot camp exercise sequence, Wednesday, Jan. 16, at Spotts Park in Houston.( Nick de la Torre / Houston Chronicle )

Tony Martinez, left, and Javier Garza, both of Houston, do up hill lunges as a part of their boot camp exercise sequence, Wednesday, Jan. 16, at Spotts Park in Houston.( Nick de la Torre / Houston Chronicle )

Photo: Nick De La Torre, Staff

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Boot camp can jump-start exercise plan

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Until a few years ago, I was thin but unfit. Literally clueless about what to do in a gym. Then metabolism hit me in the face (actually, my waistline), and I had to learn the ins and outs of fitness as a beginner. I'm now in a group that conducts our own fitness boot camp - a far cry from when I couldn't do a single push-up. Along the way, I've learned that fancy equipment and long hours at the gym don't work for a lot of people, myself included.

In fact, anyone can create their own group fitness effort as my friends and I have. Here's how to build your own boot camp outdoors, with practically no equipment.

The workouts are short and sweet, and can burn 500 to 800 calories. Exercises and reps are included for those at a moderate - or more advanced - fitness level, with options for a beginner listed too. (And watch this space in the future; I'll give you boot camp updates with new exercise ideas.)

First, find a park with a long set of stairs and hills to alternate cardiovascular and strength-training drills. Repeat this workout two to three times a week for best results. The entire workout takes 45 minutes to an hour. Beginners may take a one-minute break in between each set. If you exercise regularly, do not take breaks between sets.

Be sure to have a yoga mat (for planks and push-ups), towel, bottle of water and protective gloves.

Suicide runs

Don't let the name scare you: this is just a series of short sprints. Find a long set of stairs and run one-fourth of the flight of stairs then stop and return to your starting point. Immediately turn around and run half way up the stairs and return to the start. Turn around again and run three-fourths of the way, then return. Finally, run the full flight of stairs and return to your starting point. That's one set.

Squat down, then jump up quickly pulling both feet off of the ground, moving up as many steps as you can with each power squat. Sprint down to the base of the stairs and do 30 push-ups.

Advanced: 5 sets of power squats and 30 push-ups (full body)

Beginners: 3 sets of power squats and 30 push-ups (from your knees)

Bear crawls and planks

Get on all fours - your hands and feet, not your knees - and crawl as fast as you can up a hill. Walk backward down to the base of the hill and do 20 up-down planks. These are a cardio-enhanced version of a regular plank: lie flat on your stomach and hold yourself up on your elbows and toes. Remaining on your toes the entire time, straighten your right arm, then straighten your left arm. Then pull your right arm back in to return to the elbow position; repeat with your left arm. That's one up-down plank. Do the first half of the set starting with your right arm and the second half starting with your left arm.

Lunge up a hill and then walk backward down the hill. At the base of the hill, perform your bicycle sit-ups or crunches. Lay on a mat face up with your legs extended. Sit up all the way while by bringing your left elbow up to meet your right knee (keeping your left leg straight and flat to the ground). Alternate with your right elbow and left knee. That's one rep. For beginners, instead of sitting all the way up, simply do oblique crunches alternating your left elbow to your right knee, then your right elbow to your left knee.

Do a regular jumping jack followed immediately by a frog leap (jump as high as you can in the air and bring your knees to your chest as you jump). To do the sit-up/stand-ups (named after boxer Floyd Mayweather Jr.), lay on your back with your hands at your sides, knees bent and feet on the mat. Sit up and then stand all the way up; then sit and lay back down in the original position.